This week has been super duper fantabulous! The energy you have all shown in both classes and fit camps has been outstanding and I just wanted to take the opportunity to say thank you. You really are a joy to teach and the energy and enthusiasm is pretty much unrivalled - a fantastic achievement.
Too often we start a new fitness regime or say we are going to make changes and then never manage to make those changes, or we have a little slip up and think, 'what the heck, I might as well give up now - well don't. One chocolate bar or biscuit is not the end of the world. Pick yourself up, accept yourself for who you are and continue - that is it, the end. No need to go on beating yourself up with a big stick, no need to feel guilty and remorseful for days on end. Just accept what you have done and carry on. However, at some stage it may be beneficial to work out why you had done what you had done. By working out what the triggers are you will be able to put successful and effective strategies in place, they may not work straight away or all the time but as you become more aware of your own habits and weaknesses, so, you will be able to make more effective plans to stop yourself from tripping up in the future and then you will be able to have just your 'cheat' meal and make it work. For more information on this please email me and request, CLEANSE.
The Fit 2 Drop Fit Camp results are outstanding once again. Remember these guys are doing exercises that are PROVEN to burn fat and burn it super fast and their weekly results reflect that. The CLEANSE plan is not easy to follow but again, I know it works because I have trialled it! The next morning camp starts on 1st March for 4 weeks, check out http://www.fit2dropfitcamp.com/ for more information.
My Fit2Drop team are doing the Race for Life in Winchester on June 13th - all sponsorship and support welcome. You can sponsor us here http://www.raceforlifesponsorme.org/fit2dropfitcamp Thank you for your support.
My CW Fitness troop (particularly Zumba classes although all are welcome) will be holding a 2 hour Zumbathon in aid of Sport Relief, you can go to http://www.mysportrelief.com/zumbathon?SID=75955 to join up as a member of the team and to pledge sponsorship. Everyone taking part will be required to donate too - minimum £4 please! I am currently trying to get a large enough hall free and will keep you posted. Provisional plans are for Sunday 21st March 2pm ish!!!
The clothing range I spoke of a couple of weeks ago will be ready for launch mid February so keep your eyes peeled and I am busy planning Zumba Gold and Zumbatomic classes as well as daytime aerobics and conditioning classes as this has been an area that I have been repeatedly requested for! I will be covering the same areas that I do now - let me know if this is something that would interest you.
There will also be new nutrition and exercise workshops happening in Southampton and Fareham showing you how you can get the results you want and fast. As soon as I have dates and times confirmed I will let you know!
One last and very important thought for this week.
POSITIVITY BREEDS POSITIVITY - negative breeds negativity
Turn EVERY negative into a positive.
This simple statement can have such a profound effect on your goals and how you achieve them. If something doesn't go your way, don't dwell over if only's - accept that it has happened for a reason and something better will come along. I am more than aware that sometimes this is REALLY hard to believe but if you try all the time then no one can ask anymore - can they?
Saturday, 30 January 2010
Saturday, 23 January 2010
Normality Reigns Victorious!
Finally - almost at the end of January and we have had an uninterrupted week of classes, sessions and workshops and what a week! We had a great workshop on Saturday looking at how to implement successful strategies to make your healthy choices successful. The best tip I can give you is to keep your changes small - the smaller they are the more likely you are to succeed, then you don't have the infamous guilt trip and the feeling that you have failed - that is NOT going to do you any favours! If you have a 'blip' then deal with it and carry on, don't beat yourself up about it, it wont help you reach those goals will it?
Going on from that you need to try and remain positive no matter what gets in your way. Negativity breeds yet more negativity. You need to stay positive and very importantly surround yourself with positive people. If your friends and family are not supporting you ask yourself why? Do they want you to fail? Are your goals unrealistic? Do they want you to stay the way you are regardless of what you want? These are all really hard questions and I do appreciate that but you still have to ask them.
This was a poignant point at today's workshop and I mentioned a fantastic documentary I watched last year. It was about a 30 stone man and his battle to try and lose weight. As determined a he was his family were unwittingly working against him. Yes, they loved him but they were the ones bringing him plate after plate of food because he was unable to move by himself - how is that loving and supportive? If losing weight or changing your body shape will make you happy then let your family and friends know so that they can support you in the way you want and need to be supported.
Don't get me wrong - I doubt any family or friend would deliberately try to sabotage your efforts, they are just trying to be nice! YOU are the one that has changed - not them and you have to allow for that. YOU are the one that has to be strong, you have to stay true to your goals and targets and celebrate with those that you care about when you reach each and every one of those targets.
The year has now kicked off well and truly and I have lots more planned to keep you motivated, enthusiastic, focused and on track! I am looking at holding nutrition workshops in Southampton and Whiteley, please let me know if this is something that would be of interest to you. As well as Zumbatomic, I am also launching Zumba Gold in the Summer - these will be daytime classes and I will keep you posted. Zumbatomic is for kids and Zumba Gold is for those of us who love the Latin music but like to take things at a gentler pace!
There are several dates where various halls are not available and I will also be having a holiday in June - you may be wondering why I am mentioning it so early but at least it will be out of the way - I will remind you closer to the event! If you have any queries feel free to get in touch.
ZUMBA - PAVILION ON THE PARK - EASTLEIGH
There will be no classes at the above on the following dates:
8th February 2010
22nd February 2010
April 2010
26th April 2010
7th June 2010
28th June 2010
6th September 2010
18th October 2010
1st November 2010
13th December
Apologies but they have the blood donors in on those days and they don't finish until 8.30pm - you can always join me at Chandlers Ford on Thursday instead!
PILATES - UPHAM VILLAGE HALL
20thFebruary 2010
This is my fantastic Zumba Gold workshop day!
Going on from that you need to try and remain positive no matter what gets in your way. Negativity breeds yet more negativity. You need to stay positive and very importantly surround yourself with positive people. If your friends and family are not supporting you ask yourself why? Do they want you to fail? Are your goals unrealistic? Do they want you to stay the way you are regardless of what you want? These are all really hard questions and I do appreciate that but you still have to ask them.
This was a poignant point at today's workshop and I mentioned a fantastic documentary I watched last year. It was about a 30 stone man and his battle to try and lose weight. As determined a he was his family were unwittingly working against him. Yes, they loved him but they were the ones bringing him plate after plate of food because he was unable to move by himself - how is that loving and supportive? If losing weight or changing your body shape will make you happy then let your family and friends know so that they can support you in the way you want and need to be supported.
Don't get me wrong - I doubt any family or friend would deliberately try to sabotage your efforts, they are just trying to be nice! YOU are the one that has changed - not them and you have to allow for that. YOU are the one that has to be strong, you have to stay true to your goals and targets and celebrate with those that you care about when you reach each and every one of those targets.
The year has now kicked off well and truly and I have lots more planned to keep you motivated, enthusiastic, focused and on track! I am looking at holding nutrition workshops in Southampton and Whiteley, please let me know if this is something that would be of interest to you. As well as Zumbatomic, I am also launching Zumba Gold in the Summer - these will be daytime classes and I will keep you posted. Zumbatomic is for kids and Zumba Gold is for those of us who love the Latin music but like to take things at a gentler pace!
There are several dates where various halls are not available and I will also be having a holiday in June - you may be wondering why I am mentioning it so early but at least it will be out of the way - I will remind you closer to the event! If you have any queries feel free to get in touch.
ZUMBA - PAVILION ON THE PARK - EASTLEIGH
There will be no classes at the above on the following dates:
8th February 2010
22nd February 2010
April 2010
26th April 2010
7th June 2010
28th June 2010
6th September 2010
18th October 2010
1st November 2010
13th December
Apologies but they have the blood donors in on those days and they don't finish until 8.30pm - you can always join me at Chandlers Ford on Thursday instead!
PILATES - UPHAM VILLAGE HALL
20thFebruary 2010
This is my fantastic Zumba Gold workshop day!
Sunday, 17 January 2010
Normal weather - finally!
It has been lovely to have an almost normal week of teaching classes with the exception of Durley courtesy of Tuesday nights snow! However I am sure this week will be without glitches! Hula got off to a cracking start on Saturday with everybody able to hoop successfully - that has to be a record!
This is the last week in which you can book for the Nutrition Workshop on Saturday. I am so excited about this workshop, we have the latest information and research so you can be sure you walk away with the most up to date information so you can achieve and exceed your fitness aims. You are also sure to be shocked at just how much fat, sugar and salt are in a lot of your run of the mill products!
How many of you have actually been working out over the last few weeks as classes have had to be cancelled? Come on be honest! NOW is a great time to really focus on achieving those aims and I have compiled a list to help you get the most from your workouts.
HAVE A SHORTER WORKOUT
This may seem crazy but if you crank up the intensity then the results you will achieve will be far greater than doing an hour on the treadmill at no gradient and a slow walking pace! The AC SM (American College of Sports Medicine) states that '30 minutes of high intensity exercise is as good as an hour at a workload of 60%'.
BICARBONATE OF SODA ANYONE?
Exercise psychologists at Loughborough University found that a teaspoonful of bicarb in water taken an hour or two before working out can give you an extra boost. Through tests published in International Journal of Sports Medicine they found that swimmers who took the bicarb one hour before swimming 200m were able to increase their times significantly. Of 9 swimmers, 8 recorded their fastest times after taking bicarb. Dr Jonathon Folland of Loughborough University says 'during intense exercise the muscles produce large amounts of waste products, such as lactic acid, that lead to stiffness, soreness and fatigue. Because sodium bicarbonate naturally reduces acids, it acts as a buffer against these performance limiting by products'.
HOW IS YOUR POSTURE?
Poor technique is a major cause of injury during exercise. You may get sick to death of saying 'tummies in, shoulders down, feet flat'! But there is a method! Regardless of the exercise you are doing, continually check your posture. Are you as tall as you could be, have you braced the stomach to aid supporting the spine? Are the joints relaxed or locked? This could be the difference between you injuring yourself or having an amazing workout - it has to be worth it, doesn't it?
MUSIC, TV, READ A BOOK?
I would say almost everyone in most gyms will be listening to music, watching the book screen of even reading a book while pedalling away, yes I have seen it! Now this is slightly controversial! Music CAN aid some people and help them perform better in their workouts, however this is only for a very small group. For the most part it detaches you from your workout. How can you possibly be giving 100% to your fitness if you are singing away to your ipod? The same goes for the telly and that book. Commit to the activity you are doing and get those results better and faster!
This is the last week in which you can book for the Nutrition Workshop on Saturday. I am so excited about this workshop, we have the latest information and research so you can be sure you walk away with the most up to date information so you can achieve and exceed your fitness aims. You are also sure to be shocked at just how much fat, sugar and salt are in a lot of your run of the mill products!
How many of you have actually been working out over the last few weeks as classes have had to be cancelled? Come on be honest! NOW is a great time to really focus on achieving those aims and I have compiled a list to help you get the most from your workouts.
HAVE A SHORTER WORKOUT
This may seem crazy but if you crank up the intensity then the results you will achieve will be far greater than doing an hour on the treadmill at no gradient and a slow walking pace! The AC SM (American College of Sports Medicine) states that '30 minutes of high intensity exercise is as good as an hour at a workload of 60%'.
BICARBONATE OF SODA ANYONE?
Exercise psychologists at Loughborough University found that a teaspoonful of bicarb in water taken an hour or two before working out can give you an extra boost. Through tests published in International Journal of Sports Medicine they found that swimmers who took the bicarb one hour before swimming 200m were able to increase their times significantly. Of 9 swimmers, 8 recorded their fastest times after taking bicarb. Dr Jonathon Folland of Loughborough University says 'during intense exercise the muscles produce large amounts of waste products, such as lactic acid, that lead to stiffness, soreness and fatigue. Because sodium bicarbonate naturally reduces acids, it acts as a buffer against these performance limiting by products'.
HOW IS YOUR POSTURE?
Poor technique is a major cause of injury during exercise. You may get sick to death of saying 'tummies in, shoulders down, feet flat'! But there is a method! Regardless of the exercise you are doing, continually check your posture. Are you as tall as you could be, have you braced the stomach to aid supporting the spine? Are the joints relaxed or locked? This could be the difference between you injuring yourself or having an amazing workout - it has to be worth it, doesn't it?
MUSIC, TV, READ A BOOK?
I would say almost everyone in most gyms will be listening to music, watching the book screen of even reading a book while pedalling away, yes I have seen it! Now this is slightly controversial! Music CAN aid some people and help them perform better in their workouts, however this is only for a very small group. For the most part it detaches you from your workout. How can you possibly be giving 100% to your fitness if you are singing away to your ipod? The same goes for the telly and that book. Commit to the activity you are doing and get those results better and faster!
Sunday, 10 January 2010
We will not be beaten by the snow!!!
Well, what a week! I had to cancel all classes from Tuesday - sorry guys but there really was no option. So, to keep you going I have filmed a 6 minute video workout for you. It is short but you can do it as many times as you like or extend the repetitions but trust me exercising in a summer house that has ice on the inside and in a snowy garden was FREEZING and 6 minutes was enough!!!!! It is our first attempt and I am sure will get better with practise so bear with me! If you want to view go to http://cwfitness.ning.com/
FINGERS CROSSED there will be no more snow and we will launch our Eastleigh Zumba at Pavilion on the Park at 6.15pm - come down for a good old boogie and shake! Easy, fun, effective and the most amazing music - what more could you ask for.
The Hula course starts next Saturday and I still have a couple of spaces left so contact me if you would like to whittle down that waistline and trim those hips.
The Nutrition Workshop on 23rd January is going to be amazing. I have been updating my research and there is some really powerful stuff out there which will make you look at your relationship with food in a totally different light. If you would like to book your space either contact me or pay £25 through pay pal directly to my email address making a note that it is for the workshop and your space will be reserved!
Now, with the weather being as it has been it is very easy to stay snuggled up on the settee keeping warm, doing little if any exercise and eating all those foods that we really shouldn't be eating. STOP NOW! Don't let a little bit of snow ruin all your achievements to date. If anything now is the best time to be exercising - think of all those extra calories you will be burning by the cold - bring it on!!
Those of you that signed up to fit camp will now be wondering why did I postpone the camp then? Health and Safety is the simple answer. Squatting and press ups in the snow is not a good option but never fear, we will be starting next week and blasting away the tummies and love handles!
So, get yourself outside kitted out with loads of layers and good shoes and go for a good old fashioned stomp. Kick about in the woods, play chase and hide and seek with the kids. It is so much fun, relieves stress and burns calories, sounds like a win win to me. Leave the car at home and walk everywhere - assuming it is safe to do so!!!
So how to stop yourself from gorging on calorie laden cakes, pastries, pasta and potatoes not to mention the bread and the rice. DON'T DO IT! Think about how far you have come and even if you have not started your 'new' regime or not yet signed up to CLEANSE don't put off the start date because of the weather or whatever other excuse you have come up with.
The longer you put it off the more pounds of fat you will have to battle against as you will no doubt gorge on all the foods that you will be excluding or trying to cut down on. Don't do it to yourself, you are worth so much more than that. Take responsibility for you and make the change for life TODAY - you know you can do it and so do I.
Here's to healthier, fitter, leaner and happier bodies! Have an amazing week and I will see you soon.
FINGERS CROSSED there will be no more snow and we will launch our Eastleigh Zumba at Pavilion on the Park at 6.15pm - come down for a good old boogie and shake! Easy, fun, effective and the most amazing music - what more could you ask for.
The Hula course starts next Saturday and I still have a couple of spaces left so contact me if you would like to whittle down that waistline and trim those hips.
The Nutrition Workshop on 23rd January is going to be amazing. I have been updating my research and there is some really powerful stuff out there which will make you look at your relationship with food in a totally different light. If you would like to book your space either contact me or pay £25 through pay pal directly to my email address making a note that it is for the workshop and your space will be reserved!
Now, with the weather being as it has been it is very easy to stay snuggled up on the settee keeping warm, doing little if any exercise and eating all those foods that we really shouldn't be eating. STOP NOW! Don't let a little bit of snow ruin all your achievements to date. If anything now is the best time to be exercising - think of all those extra calories you will be burning by the cold - bring it on!!
Those of you that signed up to fit camp will now be wondering why did I postpone the camp then? Health and Safety is the simple answer. Squatting and press ups in the snow is not a good option but never fear, we will be starting next week and blasting away the tummies and love handles!
So, get yourself outside kitted out with loads of layers and good shoes and go for a good old fashioned stomp. Kick about in the woods, play chase and hide and seek with the kids. It is so much fun, relieves stress and burns calories, sounds like a win win to me. Leave the car at home and walk everywhere - assuming it is safe to do so!!!
So how to stop yourself from gorging on calorie laden cakes, pastries, pasta and potatoes not to mention the bread and the rice. DON'T DO IT! Think about how far you have come and even if you have not started your 'new' regime or not yet signed up to CLEANSE don't put off the start date because of the weather or whatever other excuse you have come up with.
The longer you put it off the more pounds of fat you will have to battle against as you will no doubt gorge on all the foods that you will be excluding or trying to cut down on. Don't do it to yourself, you are worth so much more than that. Take responsibility for you and make the change for life TODAY - you know you can do it and so do I.
Here's to healthier, fitter, leaner and happier bodies! Have an amazing week and I will see you soon.
Thursday, 7 January 2010
Sunday, 3 January 2010
Happy New Year one and all!
I hope you all had a wonderful New Year and celebrated the end of the noughties in style!
I have so much to tell you but will try not to make it too long!
Okay FIT CAMPS start on 11thand 12th January 2010 and there are still spaces available so if you want to start the New Year in the best shape of your life you can register for either camp on fit2dropfitcamp.com
My next Hulacise course starts on 16th January 9am. This is a beginners course and we go right from the basics all the way through to a finished routine. It is one of the most effective wait to whip that waistline down and trim those hips, and is great fun too!
The Psychology of Food workshop is on 23rd January 2pm and I am so excited about this workshop. I have done extensive research into the human psyche works in relation to food and how it makes us feel. I will still be covering the basic fundamentals of nutrition and what happens in the body, how the digestive process works and why water is SO important. I will also be showing you how much fat, sugar and salt are in frequently brought goods - when you see it weighed out it is quite shocking! Through the psychology element we will be looking at how and why we use food to make us feel better but then how we are overridden with guilt - why? I will be showing you strategies on how not to do this but also understanding why you do it in the first place - and we all do, me included. I have also researched some of the most commonly used psychological tests so that you can see whether you are actually ready for change and how to go about successful implementing that change according to your personality type. All of these tests are included in a wealth of information that I have compiled for you to take away. If you attended the previous workshop there is lots more to learn from this one.
I am also very excited as I am now ready to launch CLEANSE which stands for Cori's Lean Exercise and Nutritionally Sound Experience. If this is something that would interest you then please email me to register your interest and I will send you the details.
2010 is sure to be a very big year for CW Fitness. I will be bringing in Zumbatomic and Zumba Gold. Zumbatomic is for kids - if this is something that your children would be interested in then please let me know as I am hoping to put on after school classes as well as taking it to schools. With the levels of childhood obesity on the increase this is an effective way to show kids that exercise can be fun, after all, isn't that what it is all about? Zumba Gold is the same music as Zumba but at a slower pace, ideal for those that like to take things a little gentler. The music is as infectious as ever and my energy and enthusiasm will be there as always, just a little calmer!
I have several new websites underway and will keep you posted as they progress. However, CW Fitness and Fit 2 Drop Fit Camp are still the main sites so you won't miss out on anything as long as you get the newsletter!
I am also launching an online shop, this has been a work in progress for several weeks and it still has a few weeks to go but once it is up and running you will be able to purchase exercise equipment such as mats, weights fit balls and more as well as a comprehensive range of Zumba clothing as well as my own CW Fitness and Fit 2 Drop Fit Camp tops. I have made sure that all of the merchandise is of the highest quality and have kept it competitively priced so that you know you are getting the best deal.
Two more important bits! I have been asked to do Zumba demonstrations this year so if this is something that you would like to be a part of please email me and I will compile a list and let you know when and where - dates are all to be confirmed at the moment!
I also need to draw your attention to the fact that I have put up my rates. Classes remain the same but my personal training rates have gone up to £35 per session and nutritional consultations are now £25 per session. These increases reflect the time and money I have spent in ensuring my knowledge is up to date and being current with relevant training so that you get the most benefit from my services.
Okay - now for the really important stuff - YOU - so I hope you are still with me! New Year is a notorious time for resolutions, I want you to make me a promise: only make resolutions that you can actually keep - radical concept!!! Remain positive all the time and turn every negative into a positive. Set goals and targets that are specific and measurable but most importantly achievable. There is no point setting a target to play in the National Philharmonic if you are tone deaf! Make, dozens, hundreds, thousands of changes if you like but only ever three at a time. Only add more changes when you have successfully implemented the current three. That way it forces you to focus on those changes and succeed. Remember to keep those changes small, this helps to keep you positive and reinforces how incredible you are at managing to change yourself. You are amazing - never forget that.
If you are sitting there thinking you need at least one resolution how about the one below - read last week's blog if you need a reminder!
MAKE IT COUNT!
I hope you all had a wonderful New Year and celebrated the end of the noughties in style!
I have so much to tell you but will try not to make it too long!
Okay FIT CAMPS start on 11thand 12th January 2010 and there are still spaces available so if you want to start the New Year in the best shape of your life you can register for either camp on fit2dropfitcamp.com
My next Hulacise course starts on 16th January 9am. This is a beginners course and we go right from the basics all the way through to a finished routine. It is one of the most effective wait to whip that waistline down and trim those hips, and is great fun too!
The Psychology of Food workshop is on 23rd January 2pm and I am so excited about this workshop. I have done extensive research into the human psyche works in relation to food and how it makes us feel. I will still be covering the basic fundamentals of nutrition and what happens in the body, how the digestive process works and why water is SO important. I will also be showing you how much fat, sugar and salt are in frequently brought goods - when you see it weighed out it is quite shocking! Through the psychology element we will be looking at how and why we use food to make us feel better but then how we are overridden with guilt - why? I will be showing you strategies on how not to do this but also understanding why you do it in the first place - and we all do, me included. I have also researched some of the most commonly used psychological tests so that you can see whether you are actually ready for change and how to go about successful implementing that change according to your personality type. All of these tests are included in a wealth of information that I have compiled for you to take away. If you attended the previous workshop there is lots more to learn from this one.
I am also very excited as I am now ready to launch CLEANSE which stands for Cori's Lean Exercise and Nutritionally Sound Experience. If this is something that would interest you then please email me to register your interest and I will send you the details.
2010 is sure to be a very big year for CW Fitness. I will be bringing in Zumbatomic and Zumba Gold. Zumbatomic is for kids - if this is something that your children would be interested in then please let me know as I am hoping to put on after school classes as well as taking it to schools. With the levels of childhood obesity on the increase this is an effective way to show kids that exercise can be fun, after all, isn't that what it is all about? Zumba Gold is the same music as Zumba but at a slower pace, ideal for those that like to take things a little gentler. The music is as infectious as ever and my energy and enthusiasm will be there as always, just a little calmer!
I have several new websites underway and will keep you posted as they progress. However, CW Fitness and Fit 2 Drop Fit Camp are still the main sites so you won't miss out on anything as long as you get the newsletter!
I am also launching an online shop, this has been a work in progress for several weeks and it still has a few weeks to go but once it is up and running you will be able to purchase exercise equipment such as mats, weights fit balls and more as well as a comprehensive range of Zumba clothing as well as my own CW Fitness and Fit 2 Drop Fit Camp tops. I have made sure that all of the merchandise is of the highest quality and have kept it competitively priced so that you know you are getting the best deal.
Two more important bits! I have been asked to do Zumba demonstrations this year so if this is something that you would like to be a part of please email me and I will compile a list and let you know when and where - dates are all to be confirmed at the moment!
I also need to draw your attention to the fact that I have put up my rates. Classes remain the same but my personal training rates have gone up to £35 per session and nutritional consultations are now £25 per session. These increases reflect the time and money I have spent in ensuring my knowledge is up to date and being current with relevant training so that you get the most benefit from my services.
Okay - now for the really important stuff - YOU - so I hope you are still with me! New Year is a notorious time for resolutions, I want you to make me a promise: only make resolutions that you can actually keep - radical concept!!! Remain positive all the time and turn every negative into a positive. Set goals and targets that are specific and measurable but most importantly achievable. There is no point setting a target to play in the National Philharmonic if you are tone deaf! Make, dozens, hundreds, thousands of changes if you like but only ever three at a time. Only add more changes when you have successfully implemented the current three. That way it forces you to focus on those changes and succeed. Remember to keep those changes small, this helps to keep you positive and reinforces how incredible you are at managing to change yourself. You are amazing - never forget that.
If you are sitting there thinking you need at least one resolution how about the one below - read last week's blog if you need a reminder!
MAKE IT COUNT!
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